When it comes to building and toning muscle, free weight exercise is the way to go whether you are a member of a gym or simply have free weights that you can work out in your own home. Weight training is most associated with men, but that is simply not the case; more and more women are discovering that light free weight training is very good for toning and tightening muscle to give you a more defined shape.
When starting out, do not rush into lifting heavy weights straight away. Take it gradual and only work certain parts of your body in each session. For example on a Monday work on your chest, biceps and triceps, on a Wednesday work your shoulders, back and lateral muscle. By training this way you are giving your muscles time to repair themselves as it is very important you do not over strain the muscle causing long term damage.
To start off your free weight exercises you are looking to do 3 sets of 12 repetitions, an example for your workout on a Monday would be to target your chest, biceps and triceps muscles each requiring 3 exercises each, most common for these muscles are dumbbell flies, barbell curls and triceps extensions.
Weight Training is for both Men and Women
As mentioned, weight training is not just for men but also for women giving you more tone and definition to your body and it also acts as a good calorie burner. For women Start with dumbbell squats to tone the butt and legs, dumbbell sit-ups to tone your abs and bench presses for your upper body.
Do not be scared to try the free weights! Before long you will have that shape and tone you envy.
Note From Brigadoon Fitness
Why not just use a machine at the gym? Believe it or not there is a difference between the machines and free weights. Free weights help you build more balance and coordination and give you a greater range of motion than machines.
If you are just starting with free weights, first warm up for at least 5 minutes. Then start with these three simple exercises, 3 sets of 10 reps each. First hold a dumbbell in each hand and do a squat. This will tone your legs, back, and abs. Next do a biceps curl which will tone your biceps and can strengthen your shoulders. Then finish with a tricep curl which brings stability to your shoulders and arms.
You can Google more free weight exercises. The point is to work at it at least two times a week to see results.